>Advice for new runners:- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;- If you start to feel pain anywhere, stop and rest;- Don't try to copy what pros are doing. Do what feels natural; and- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.png (embed)https://i.imgur.com/qNJIy.png (embed)>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/cock and ball torturehttps://sites.google.com/view/sub-threshold/home>I want to stretchhttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/>Performance calculatorshttps://runbundle.com/tools/age-grading-calculatorhttps://vdoto2.com/calculator/https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorhttps://lactrace.com/norwegian-singlesprevious: >>76937548
>>76948787Asked Grok: “If a regular smoker tells me he can run 10km in 33 minutes, should I be skeptical? If so why?”>Yes, you should be highly skeptical of a claim that a regular smoker can run 10km in 33 minutes.>Why This Claim Is Highly Skeptical: A 33-minute 10km equates to an average pace of about 3:18 per kilometer (or 5:18 per mile). This is an exceptionally fast time:The men's road 10km world record is around 26:24 (set by Rhonex Kipruto in 2020).>Elite professional runners (full-time athletes with optimal genetics, training, and recovery) typically run sub-30 minutes.>Sub-33 minutes places someone in the top tier of national-level or sub-elite competitors — often faster than many collegiate or serious amateur runners who train intensely without any physiological hindrances.>Average 10km times for recreational runners are around 50-60 minutes, with "good" times for fit non-elites in the 40-45 minute range depending on age and gender.It was obvious that he was lying from:A) The sudden, inexplicable five hour gap before his reply when he was challenged to show his 10km time, despite all of his previous replies being within one minute or so B) His smarmy and avoidant tone when accused of lying, not directly addressing it. People who are falsely accused of lying usually respond with righteous indignation and more confident assertions or proof. This guy responded like a low self esteem loser who doesn’t care about his credibility and is comfortable with lying because he already doesn’t respect himself, in that type “heh heh I’m just a clever troll I’m not lying because I’m mad” way
>>76948815>Impact of Regular Smoking on Endurance Performance: Cigarette smoking severely impairs aerobic capacity and endurance, which are critical for distance running:Carbon monoxide from smoke binds to hemoglobin — reducing oxygen delivery to muscles.>It damages lung function — decreases VO2 max (the body's ability to utilize oxygen), and causes inflammation/airway constriction.>Studies consistently show smokers have reduced endurance, reach exhaustion faster, and perform worse in activities like running compared to non-smokers — even when matched for fitness.>Elite distance runners (who dominate sub-30 minute performances) are overwhelmingly non-smokers — as smoking prevalence among high-level endurance athletes is far lower than in the general population.>There are anecdotal stories of casual smokers running decent times (e.g., sub-40 minutes in shorter races or marathons while smoking during the event), but nothing credible at this elite pace for a regular smoker.>In short, achieving a 33-minute 10km requires near-maximal aerobic efficiency, which regular smoking directly undermines. While exceptions exist in lower-performance realms (e.g., someone with exceptional genetics offsetting some damage), this time is so far into elite territory that the claim strains credibility without strong evidence (like verified race results or a Strava/GPS log).Extremely sad and pathetic that he would lie like that.
>>76948815>>76948822>Having to rely on AI to construct your argument for you.You're more pathetic than smokeranon
>>76948828I didn’t though. I made my argument in the previous thread and people didn’t respond because they wanted to believe the lying smoker was right, because it made them feel better about being fat or having vices. I used grok for impartiality. Are you saying you personally trust me more than an objective computer program? What are you gay? Do you want to suck my dick or something? Get the fuck away from me you weird gay faggot, I’m not into that shit. I would fucking punch you if you tried to hit on me like this in person
How long will it me to run a 20 minutes 5k. Only just broke 25min a couple days ago after increasing my weekly miles from 3 to 13. Anything else I should be doing apart from increasing mileage?
Can you imagine how immediately and violently you would have to kill yourself from shame if you ever lied about your run time on an internet forum because you didn’t want to admit to yourself that smoking was bad for you? Like really stop and think about that. These “people” walk among us.
>>76948835Based in /roon/‘s advice you should start smoking a pack a day to increase your time. Wear sunglasses and a leather jacket too so everyone knows you’re EXTRA COOL
Still waiting on that guy from the last thread to post his vo2max
>>76948839Are you the smoker who lied
I’m so glad that smokers feel themselves breathing heavily and gassing out when they run and the cognitive dissonance of knowing it’s because they’re too mentally weak to give up a vice really hurts their confidence and self esteem. It’s so awesome knowing they go through that pain. Deserved.
>>76948841No, I just like calling out retards
>“heh heh I’m just a cool smoker”>“I know smoking is just a totally passive form of consumption that requires no skill or effort which even teenage girls regularly engage in, but smoking still shows that I’m cool, tough and badass…somehow”>“heh heh the scientific laws of physiology don’t apply to me, I just have this special thing where smoking actually doesn’t affect my running performance at all somehow…in fact in might even make it BETTER, in this sort of vague and abstract way that I can’t actually explain”>“I’m a driven and disciplined endurance athlete, but somehow this drive and discipline doesn’t translate to me actually having the self respect or mental strength to give up a disgusting, needless, expensive vice that will greatly shorten my life and put me at a significantly increased risk of dying a horrible death”>“yeah, I have to lie on the internet about my run time but I actually only lied in this kind of cool, based and ironic trolling way, not because I’m genuinely emotionally invested and trying desperately to cope heh heh”
>>76948850Tell me what apps to download and I’ll be back to clap your asscheeks soon. You will be really sorry you issued this challenge. Cigarette guy was actually smart for lying in a way, you should have gone that route
>>76948860Just to illustrate how much this general fears me, I came here last year to rip into all the fat fucks and tell them to Jill themselves, then when pressed I said I would go for a run and “post my time tomorrow”, then they all mass reported me and got me banned for “trolling” before I could pass their gay little challenge because they knew the results would mentally shatter them and make them commit suicide. Those are the type of “people” who post in this general. Just passive, fat titted, hooved livestock patting themselves on the back for going on a light 2km run before taking a whole “recovery month” off because they “earned it”
If you’re fat or smoke fucking kill yourself.
>>76948787looks like the smoker absolutely broke your mind with a simple shit post
>>76948882I bet it's Jakob Ingebrigtsen having fun shitting on /roon/ in between his double threshold sessions
>>76948835Add some intervals and overall diversity in training. Even some strides after an easy run can help, e.g. one stride for one mile.
>>76948815The GOAT endurance athlete (Merckx) smoked. There have been sub 2:10 marathoners who chainsmoked. Lung capacity isn't the limiting factor for runners after the first week you'd know this if you ran.
>>76948882>a simple shit post No it was a five-hour high intensive effort lie that he was genuinely emotionally invested in, motivated by serious personal animus. Don’t try to give him an “out” just because you’re also a lazy shit runner with undisciplined vices and you too resent excellence because you can’t attain it. Very transparent of you. Gotta try a different angle than that man
>>76948916>During his racing years (1960s–1970s), Merckx smoked sporadically—often secretly to protect his image as a role model. His teammate Roger Swerts noted that Merckx would visit his room to smoke behind closed doors, avoiding being seen with cigarettes. Merckx himself admitted to enjoying an occasional cigarette, even during the Tour de France, saying it calmed his nerves. Sources describe this as off-season or relaxed/social smoking, not a daily heavy habit. At the time, smoking was more accepted in cycling circles (some believed it "opened the airways"), and Merckx even appeared in advertisements for R6 cigarettes, which he later regretted.Stop looking for excuses to be mediocre you pathetic little bitch. You’re burning all these brain calories trying to think of reasons to stay in your comfort zone when that energy could instead be used to quit smoking and actually improve yourself athletically. You are a totally cucked addict faggot, mentally raped and owned by nicotine. Tobacco CEOs are using your mind as a urinal trough and you boast about it smugly
>Opens roon thread>no one is posting roons, are taking about rooning>just a bunch of fucking losers arguing about smoking cigarettes>closes thread>gonna go for a roonWinter always fucks up the roon thread
>>76949157>>Opens troon thread>>no one is posting troons, are taking about trooning>>just a bunch of fucking losers arguing about smoking cigarettes>>closes thread>>gonna go for a troon>Winter always fucks up the troon thread
>>76948787I just know they both have cute and delicious buttholes>Verification>not>required.
>>76948977>mentally rapedi keked hard at this XD
Hamstring hurts from kettlebell swings I think, just rucking with 20 pounds I don't feel safe to jog at the moment
How do I stop getting low back pain after running?
>>76948787Mods at what point are you going to do something about the OP picture constantly being that of underage girls
ALRIGHT /ROON/ GIVE ME YOUR BEST RUNNING TRACK
>>76949849initial d soundtrack
>>76949849D1 university are great, but nowadays, even your local high school will have a good track to run on.
>>76948815>>76948834>grokHOLY COPE
>>76949705they're 25 you tard
Tips on cramps after running? How to prevent but also what do when legs start cramping? All I know is to keep trying to walk it off, but not sure if should be doing something better?
I'VE BEEN JOOGING ONCE A WEEK FOR MONTHS AND MONTHS NOW BUT MY FUCKING TIBS AND CALVES STILL GET SUPER PUMPED AND LIMIT MY ROONNING. WHAT THE FUCKKKKKK???
>>76949849I only listen to trance and trance-adjacent while running. The structure (buildup, release, breakdown, buildup again, big drop, cooldown) is like a natural interval system. In no particular order, other than the first few which are some of my favorites:https://youtu.be/pYqvhlZC6_chttps://youtu.be/Jy74BBoMwZQhttps://youtu.be/Oqvo1XmN6YYhttps://youtu.be/toA2SKo9bF0https://youtu.be/hWkkK1pKIrEhttps://youtu.be/yEAPYxFIPU4https://youtu.be/b6wZBjLpIbYhttps://youtu.be/hMmr17zB9wohttps://youtu.be/QtdlQoLMzy8
I want to get to the point where I can run up a hill with a plate carrier and not be totally gassed. What's my progression look like? Think I should build up distance on flat terrain first? I've been doing stair steppers on lifting days
Built for big rooner cock
>>76948787Sex
Finally over my cold and got to run again. Conditioning got fucked though. It's also very cool out now, but I got to wear my new cold weather base layer stuff which was nice.Didn't really see any animals. Saw a cormorant floating in the river (which was really high) and some squirrels.
Fact: Runner girls have the best and cuties butts.
>>76950011you're wrong
>>76949973If you just wanna be less gassed then do near-max HR intervals for 3-4 minutes per for 7-10 intervals a session. Linearly overload a few % each week. Good gains for the heart after just a few weeks. Low impact like cycling or rowing is better cus speed work on concrete is pretty harsh on recovery.
Cashier called me out for running all the time, I will continue to run by her store
christmas day braaplek troon. feels good man
>>76948787Imagine sniffing those shorts after she goes running.
>>76949948>based trance enjoyerI only listen to jungle whilst trooning. I may have to give some trance a crack though.
>>76949849Monkey Island theme song 8-bit midi
>>76950291My recommendation is to find compilations or DJ sets where the tracks are mixed. Then there's no gaps. A good place to start would be the yearly "A State of Trance" compilation albums, each is 2 or 3 CDs, 75 min each. There's also the "A State of Trance Year Mix" compilations, but those are mixed differently and don't really have breakdowns, so they're all high energy. They also have little intros and outros you'll have to cut out. That's actually what I mostly listen to while running.
>>76950317thanks anon
>>76950327SureAlso you can find most of the recent ones on YT for free, officially. Tomorrow they actually debut the 2025 Year Mixhttps://www.youtube.com/watch?v=Xjq9xusJSLoI want to order it and add it to my running mp3 player, but I have no idea how much it will cost with tariffs...
>>76949849Ultimate Showdown of Ultimate Destiny.For some reason, it's always been my mental go-to when I have half a mile left. I just recite the lyrics in my head.
>>76949849https://www.youtube.com/watch?v=dLRu4rfu8kE
>>76950445this is literally unlistenable wtf
>>76950011based and correct-pilled
>want to roon>ankle hurts for literally no reasonGOD FUCKING DAMMIT
smashed a mile as I do every xmas day. wasn't drinking last night so it was easier than usual. last year max hr was 196
>want to run faster>see rooners smoke and their great results>start smoking>cannot do a long run without coughingWhat the hell? You all lied to me!
I'm hardstuck at ~23 minute 5k regardless of whether I smoke or not, but running the day after smoking half a pack or more makes me feel like I'm going to die.
there's more to life than quick 5k's
>>76951101Like BQ marathons?
>>76951020Yeah smoking is a real gains goblin. Don't believe the hype, it doesn't help you run at all.
>>76949849https://www.youtube.com/watch?v=aDsItTww5FMis builds up
You guys are going on a Christmas Day roon with your cardio bunny wife/gf and your new run gear you got for Christmas right?
>>76951283best way to test out her new lulu gear
is it me or is it easier to roon in hot weather than in cold weather?
>>76949924How do you know?
would kiss claudia hollingsworth
May do a longrun on christmas day to quieten the screaming void.
>>76951569lol
>>76950191Are you saying stay at like 90% heart rate for 3-4 minutes? Then how long should I be at a low intensity?
How do I cope with the fact that it may be 99% humidity the morning of my first marathon?
>>76951672You're a white male, act like it.
>>76951416Opposite for me I nearly died in the heat I don't remember any close calls in the cold
>>76948815i can't believe you're still seething that you got trolled >>76950833
>>76951416I think it takes some time to warm up. Problem is if you dress too hot you will be too hot at the end of your run. I noticed it felt a bit smoother to run after warming up with some exercise inside. Hot weather can easily fuck you up though so I will always prefer cold.
>he doesn't smoke while running
>>76949849Nordschleife
Christmas Day roon. Paths a little icy at places but overall fine.
Has anyone here ever had to use their running skills in a real life event? Like to save your own life or something?
>>76951740Bro what does this even mean?Should I run 5 miles everyday until my race during peak humidity to (((acclimate)))?
>>76951283I have not been intimate with a woman in almost 3 years. I run as a coping mechanism that I’ll be alone forever.
>>76948787Oh I cannot wait is give penis to tight white woman
I recently started rooning a month or two back and now run 5k every other day and try to fit a 10k at the end of the last two weeks. So far I have been running in some old shoes from I found that fit me from the days of physical ed. So no real thought given to them. I am going out tomorrow to try shoes so I can finally throw these ones out before they disintegrate further. Is there any specific things to look out for when it comes to running shoes? I have a half marathon coming up in three months and it would be nice to have some proper shoes as my current ones kind hurt when I ran 15k once and you can kinda start feeling minor annoyance at 10k already.
>>76952181Good run Pyotr, good run
